Have you ever found yourself tossing and turning waiting for a sleep to come but with no luck or have woken up in the middle of the night as if someone forced you?

Sleep problems are not uncommon and regardless of what they are you feel completely drained and restless in the morning that follows. Not to mention they can lead to irreparable health damage. Breathing techniques or meditation proper come in as a natural remedy for the most widespread sleep disorders.

If you’ve had trouble falling asleep on multiple occasions means your brain is involved in too much mental activity. The more you’re unable to fall asleep the more you keep fixating on this inability which makes falling asleep even more difficult. Meditation for sleep balances out excessive brain activity and focuses on calming your mind and breathing. Simply put, when we meditate we enter the state of deep relaxation which leads to deeper sleep. Just like any other mindful practice this meditation boosts your awareness of the present moment in which you choose a calming focus (a perfect day in your life, a pleasant sound or a colour that soothes you) and observe the flow of your breath.

Try this simple breathing trick every time you have trouble falling asleep:

• Prepare for sleep: lie down and cover yourself with a blanket
• Take three long breaths
• Start taking short powerful breaths only with your nose
• Every inhale/exhale should take only a second
• Closely concentrate on your breathing
• Continue like this for about 30 seconds.

You may feel slightly and pleasantly lightheaded because you rapidly enrich your brain with oxygen.

Every 30 seconds start gradually extending your breath by 1-2 seconds until you find yourself breathing very slowly. It’s very possible that by the 3d second, you’ll already be sound asleep.

This treat for sleep makes it possible for you to set off to the land of nod and wake up refreshed and full of energy. You will no longer feel sluggish by mid-day and your productivity will significantly increase.